Transcript Fitness for Auburn Graduate Students

Graduate Student Colloquium
Eating Healthy and Staying Active
as a Graduate Student
Nancy Gell
Samuel Logan
PHYSICAL
ACTIVITY
NUTRITION
HEALTHY WEIGHT
What Is BMI?
•Body Mass Index (BMI) = weight (kg)/height (m)²
•BMI is an effective screening tool; it is not a
diagnostic tool
•BMI between 25 and 29 (85th to 94th percentile) is
considered overweight
•BMI greater than 30 (95th percentile and above) is
considered overweight
Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4”
person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2009
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends Among U.S.
Children
Obesity = BMI at or above the 95th percentile for children.
Mississippi is the fattest state for 5th
straight year, Colorado still leanest
(2010)
• In 2009, only one state (Colorado) and the
District of Columbia had a prevalence of
obesity less than 20%. Thirty-three states had
a prevalence equal to or greater than 25%;
nine of these states (Alabama, Arkansas,
Kentucky, Louisiana, Mississippi, Missouri,
Oklahoma, Tennessee, and West Virginia) had
a prevalence of obesity equal to or greater
than 30%.
Energy Balance
Availability
Choices
Portion
Sizes
Foods to Avoid
•Avoid soda
•Saturated fat
•Whole Milk
•Full Flavor Butter
•Processed foods
•High fructose corn syrup
•The closer you remain to the edge of
supermarkets, the healthier the food choices
Simple Healthy Options
•
•
•
•
•
•
Whole-wheat or multigrain pasta
Organic Skim-Milk
Organic Eggs
Fresh Granola
Yogurt
Lean meat (93%/7% fat)
– Most meat is between 10-18% fat
• Bison
Healthy Options for Grocery Shopping
• Earth fare
• Dayspring
• Farmer’s Market (converted gas station on
Opelika road)
• Cost benefit to eating healthy
– Different stores for different items
Expanding Portion
Sizes
1957
1997
Hamburger
1 oz.
6 oz.
Soda
8 oz.
32-64 oz.
3 cups
16 cups.,
medium size
5-8 oz.
Popcorn, theatre
Muffin
< 1 ½ oz.
Expanding Portion
Sizes
 Original McDonald’s burger, fries and
12 ounce soft drink = 590 Calories
 Today, the super size Extra Value
Meal with a Quarter Pounder with
cheese, super size fries and a super
size soft drink = 1,550 Calories!
SUPERSIZE ME ….
Recommendations
Food, Inc. – Book and Documentary
The Omnivore's Dilemma- A Natural History of
Four Meals, Michael Pollan
In Defense of Food- Book, Michael Pollan
SuperSize Me- Documentary, Morgan Spurlock
Fast Food Nation- Book, Eric Schlosser
Energy Balance
Why bother?
• It’s your health
Physical Activity leads to:
 Reduced mortality
 Reduced risk for cardiovascular and other chronic diseases
 Increased years of healthy life
•
Enhance brain function
• Stress Management
Physical activity contributes to:
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
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
Enhanced psychological well-being
Reduced symptoms of depression
Reduced anxiety
Improved mood
Why Bother?
• It can be a lot of fun (and social)
• Chances are: you have the most time right now
• Special notice for international students
• Consider your future (including future costs)
• You’ll look better
If it’s so good for us, why don’t we do it?
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•
•
•
•
•
Time (really???)
Mixed messages
Perceived need for rest
Competing interests
Lack of support
Unsure of what to do
Physical Activity Recommendations
to achieve health benefits:
Can be combined (mix and match)
10 minute bouts DO count
An increasing intensity yields a positive
continuum of health/fitness benefits.
Examples of Moderate Activity
Sporting Activities
minutes
Playing volleyball
(10 min/mile)
Playing touch football
Tennis-Doubles
Walking 2 miles in 30-35
minutes
(15-20 min/mile)
Common Chores
Basketball (shooting baskets) Washing and waxing a car
Bicycling 5 miles in 30
for 45–60 minutes
minutes
Gardening for 30–45
Dancing (social)
minutes
Water aerobics
Raking leaves for 30
minutes
Swimming laps
Running 1.5 miles in 15
Examples of Vigorous Activity
Race-walking—≥5 mph
Jogging or running
Walking and climbing briskly up a hill
Backpacking
Mountain climbing, rock climbing, rapelling
Roller skating or in-line skating
Bicycling more than 10 mph or uphill
Stationary bicycling—using vigorous effort
Aerobic dancing—high impact
Water jogging
Calisthenics—push-ups, pull-ups
Karate, judo, Tae Kwon Do, Jujitsu
Jumping rope
Performing jumping jacks
Using a stair climber machine
Using a rowing machine
Weight training and bodybuilding using
free weights, Nautilus- or Universaltype weights
Circuit weight training
Boxing—punching bag ,in the ring, or
sparring
Wrestling—competitive
Ballroom , Folk dancing
Modern dancing, disco
Tennis-Singles
Soccer
Water Polo
Strength Training and Flexibility
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•
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•
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8 – 10 exercises (both arms and legs)
2- 3 days/wk; 48 hours between workouts
8-12 repetitions per set (2-4 sets)
Progressive overload
Minimum: 1 day/wk
Goal Setting: Make it SMART
Specific
Your goal should specifically state what you want
to accomplish.
Measurable
You should be able to quantify your goals.
Attainable
Your goals should be realistic.
Relative
Your goals should pertain to what you want to
do.
Time
State the time period in which you want to reach
your goals.
Resources at Auburn University
• Student Activities Center (Student Act):
Mon-Thursday, 6:00 am-10:00 pm, 6:00 pm Fridays
Weekends 2:00-5/6
• Treadmills, elliptical, steppers, bikes, weight machines,
free weights , basketball, racquetball, handball,
volleyball, badminton, Tennis, and more
• The Coliseum: Indoor Running and Walking
Campus Recreation
Group Fitness Classes
• Classes Monday-Saturday from 6:00 am to
8:00 pm,
• 1 hour, 1/2 hour, 45 min in length
• Yoga, Pilates, Zumba, Booty Ballet, Boot Camp,
Hip Hop, Kettle Bell, Circuit with a Twist, Body
Pump, etc
Aquatic Center
OPEN SWIM HOURS
MONDAY – FRIDAY
5:45 a.m. – 7:45 a.m. (Instructional Pool)
11:00 a.m. – 1:00 p.m. (Competition Pool)
5:00 p.m. - 6:00 p.m. (Instructional Pool)
6:00 p.m. - 8:45 p.m. (Competition Pool)
Locker Rooms close at 9:00 p.m. (8:00 p.m. on Fridays)
SATURDAY – SUNDAY
2:00 p.m. – 4:45 p.m. (Both Pools)
Locker Rooms close at 5:00 p.m.
Pool Aerobics classes mornings and evenings
Intramurals and Club Sports
Intramural:
Flag football,
Basketball
Volleyball
Ultimate Frisbee
Soccer
Softball
Club sports:
Badminton
Bass Fishing
Cricket
Karate
Men's Ice Hockey
Volleyball (Men/Women)
Rowing
Sailing
Table Tennis
Tennis
Ultimate Frisbee
Water Polo
Water Ski
Women's Soccer
Women's Lacrosse
Women's Rugby Football
Women's Ultimate Frisbee
Wrestling
Triathlon Training Group
Swing Dancing (W/F, includes free lessons)
Frisbee Golf (Disc Golf)
PHED Classes
Water Skiing
Scuba Diving
Beginning Swimming
Keelboat Sailing
Kayaking
Yoga
Karate
Basic Angling
Bowling
Tumbling
Tennis
Golf
Volleyball
Soccer
Softball
Basketball
Ultimate Frisbee
Kickball
Weight Training
Running
Walking
Circuit Training
Auburn Campus
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Donald E. Davis Arboretum
Bike Paths and Sidewalks
Fields, Track
Woods
TigerFit
The TigerFit physical assessment includes:
1. A review of your health questionnaire and a risk screening
2. Testing of cholesterol, triglycerides and fasting glucose
levels
3. Lung function and volumes measurements
4. Body composition and bone density analysis
5. A treadmill exercise test with electrocardiogram and blood
pressure to assess cardiorespiratory fitness
6. Muscular strength and endurance evaluation
7. An evaluation of your flexibility and musculoskeletal range
of motion.
Lifetime Fitness
• Provide information and educational experiences
for students that will allow them to make
informed decisions on wellness and fitness
issues.
• Focus areas are fitness and nutrition
assessments, weight management, fitness
programming, and alcohol and drug awareness.
• Includes: Fitness Assessments, Personalized
Fitness Programs, Nutritional Assessments,
Health and Fitness Seminars
Off Campus Resources
• Chewacla Park
• Kiesel Park
• City Tennis Courts, Softball fields, Soccer
complex
• Tuskegee National Forest
• Ecology Forest Preserve
• Auburn Rec and Ed
• Auburn-Opelika Running Club
Start Your Own Group
Haven’t seen anything yet that looks like a
match?
There are others who feel the same way…..
How about a running group:
auburnrunning.gmail.com
Helpful Strategies
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•
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More options, more chances of success
Engage other students/family to join you
Don’t forget about 10 minute bouts
Pick things you enjoy
Do it, even when you don’t want to…
Helpful Strategies
Fit it in:
Lunch breaks
After work/school
Between classes
When are you “least” productive?
Errands
Right at your desk
Take the stairs
Pick one thing….
Pick one person….
Make a Plan today….